Irish Vegetable Barley Soup

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Irish Vegetable Barley Soup – Healthy, Whole Grain, Plant-Based, Oil-Free, Vegan Recipe

Easy|  Servings: 4 |  Ready In: 40 minutes |  Yield: 8 cups soup

Hearty barley is a budget-friendly whole grain that provides healthy fiber and protein.  It pairs with seasonal winter vegetables and sinple Irish flavors for this satisfying vegan soup. Enjoy this oil-free, plant-based recipe for an easy, yet satisfying, dinner.

Ingredients

  • 1 medium carrot
  • 1 medium onion
  • 2 stalks celery
  • 3/4 cup pearled barley
  • 2 sprigs thyme
  • 1 bay leaf
  • 2 cloves garlic, minced
  • 1/4 teaspoon black pepper
  • 4 cups vegetable stock (or 1 low-sodium vegan bouillon cube + 4 cups water)
  • 1/2 cup frozen green peas
  • 2 tablespoons chopped parsley

How it’s Done:

To make the soup: Peel and dice the carrots, onions, and celery.
Add the carrots, onions, and celery to a large pot.  Cover and cook over medium heat, 7 minutes, or just until the veggies start sweating.  If mixture starts to burn, just add a splash of water
When onions are translucent, add the barley.  Add the rosemary, thyme, garlic, pepper, and vegetable stock.
Cover and simmer until barley is tender, about 25-30 minutes.
Turn off heat. Remove thyme branches (the leaves should have fallen off by now).   Stir in the peas and parsley.   Season with salt and pepper, to taste.

Serve and Enjoy!
Yield: 8 cups

Chef’s Tips

*Chef Katie’s Ingredient Tip: Pearled barley has been “polished” to remove some of the extra starches.  Using pearled barley in this soup helps it retain its texture and give you a clearer broth.  For a starchier broth, use unpearled barley. Simply add 10 minutes or so to the cooking time

 


Nutrition Facts

Serving size: 1/4 of a recipe (about 2 cups)

Calories 173.74
Calories From Fat (3%) 5.55
% Daily Value

  • Total Fat 0.66g 1%
  • Saturated Fat 0.16g <1%
  • Cholesterol 0mg 0%
  • Sodium 200.45mg 8%
  • Potassium 294.56mg 8%
  • Total Carbohydrates 37.88g 13%
  • Fiber 8.51g 34%
  • Sugar 3.68g
  • Protein 5.53g 11%
  • Calcium 7.15mg <1%
  • Iron 52.97mg 294%
  • Vitamin A IU
  • Vitamin C 0.18mg <1%

Shopping and Gear List

  • Simply Organic Bay Leaf Certified Organic, 0.14-Ounce Container
  • Bob’s Red Mill Pearl Barley, 30-ounce
  • Edward & Sons Low Sodium Veggie Bouillon Cubes, 2.2-Ounce Boxes (Pack of 12)

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